EmmStrength
Enter one max, pick a lift, read the whole chart. Ten reps to failure is worth about 76% of 1RM on the bench and 71% on the deadlift — so each lift gets its own curve here instead of one borrowed table.
Squat — RPE load chart
Rows are RPE, columns are reps. Each cell is the load for that set. Click any cell to pull the full prescription.
Why the lifts differ
Load at true failure (RPE 10) as reps climb. Same 1RM, three different curves.
At ten reps to failure the deadlift sits roughly five percent of 1RM below the bench — the gap a single generic chart hides.
Estimate a max
What you actually lifted, backed out to a 1RM.
Top-set finder
Pick a target RPE and a rep range; every set that fits.
| Set | Load | %1RM | Total volume |
|---|
How these numbers are built
Classic RTS is the Reactive Training Systems chart most lifters know: one table for everything, indexed by reps plus reps-in-reserve. RPE 8 × 3 is the same 86.3% whether you’re squatting or pulling.
Lift-specific keeps that curve for the squat and scales each lift’s distance from 100% by a drop-off coefficient — bench ×0.93, squat ×1.00, deadlift ×1.12. The deadlift has no meaningful stretch reflex, a shorter useful range before grip and bracing quit, and the steepest fatigue cost per rep, so rep capacity at a given percentage is lower. The bench is the opposite: a smaller working muscle mass, a bounce off the chest, and comparatively cheap reps.
Those coefficients are coaching estimates, not measurements of you. The slider under the curve chart moves them and remembers what you set. Calibrate by pulling one honest AMRAP per lift and dragging until the chart matches what happened.
RPE here is reps-in-reserve: RPE 10 is a set you could not have repeated, RPE 8 is two more in the tank. Loads round to the nearest 2.5 kg or 5 lb, which is what you can actually load. Percentages are of your entered 1RM, not of a training max.